<h2><strong>January 23, 12:45  at P5.</strong></h2>
<span style="text-decoration: underline;"><span style="color: #ff0000; text-decoration: underline;"><strong>Workout for the red group and any wannabe racers</strong></span></span>

<strong>Parkway Warm Up -</strong>
10 minutes ZONE 1 (not 2)
3 x 20 second - "all out sprints, with 2 minutes easy in between

<strong>Hills:</strong> <strong>Stay on Penguin Hill</strong> for the all of this part:
Uphills zone 4 effort , finish every up hill with 10 seconds of sprint bounding
Downhill Recovery 1/2  to same length as preceeding interval, but stay on Penguin Hill! Be sure your heart rate goes down before starting back up.
<strong>1 min -2 min -3 min -4 min -5 min</strong>

At the end of the 5 minute hill, continue along Ridge Road in zone 1 (or low zone 2, not higher)
Aim to step turn all the downhills, unless they are treacherous and icy.

Ski down Fortune to the Doldrums:
<strong>Double Pole the Doldrums</strong>
If this is too difficult you can bail by skiing <strong>legs only.  </strong>

Ski in zone 1 ( not 2) back to P5.

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<span style="text-decoration: underline;"><span style="color: #0000ff; text-decoration: underline;"><strong>Workout for the Blue Group:</strong></span></span>

Basically a social ski loop with some specific things to throw in.  If you aren't chatting the whole time, focus on <strong>early kick and hands extending past the hips</strong>.

<strong>Warm Up: </strong> 10 minutes zone 1 on the parkway.  (this means easy, no heavy breathing)

<strong>Ski up Penguin</strong> with as little effort as possible.  Turn right onto Ridge Road (#1) If conditions are good, step turn the downhills.  Try to stay in the track coming down the Fortune Parkway.

When you reach the Doldrums, include these 2 things:

<strong>6 x 1 minute of double poling, 6 x 20 "cycles" of single sticking,  and 10 minutes of legs only. </strong>

Cross over at Meech Lake Road in zone 1  and continue on to P5.

<span style="text-decoration: underline;"><span style="color: #339966;"><strong>Technique analysis for Green Group:</strong></span></span>

Focus on weight shift, early kick, improved poling, foot placement.   Videotaping is optional.

[yop_poll id="83"]

[yop_poll id="82"]

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<table width="100%" cellspacing="0" cellpadding="4"><colgroup> <col width="51*" /> <col width="51*" /> <col width="51*" /> <col width="51*" /> <col width="51*" /> </colgroup>
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<td width="20%">
<p class="western"><span style="color: #33cc66;"><b>GREEN -ski tips</b></span></p>
</td>
<td width="20%">
<p class="western"><span style="color: #00cccc;"><b>AQUA ski tips or go BLUE
</b></span></p>
</td>
<td width="20%">
<p class="western"><span style="color: #0066cc;"><b>BLUE: drills, and 13K loop</b></span></p>
</td>
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<p class="western"><span style="color: #9966cc;"><b>PURPLE: choose RED or BLUE or have a social ski
</b></span></p>
</td>
<td width="20%">
<p class="western"><span style="color: #ff0000;"><b>RED: drills, X rated hills and easy distance
</b></span></p>
</td>
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<td width="20%"></td>
<td width="20%">
<p class="western">Joanne</p>
</td>
<td width="20%">
<p class="western">Anne?</p>
</td>
<td width="20%">
<p class="western">Bonnie</p>
</td>
<td width="20%">
<p class="western">Annemarieke</p>
</td>
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<td width="20%">
<p class="western">Marg</p>
</td>
<td width="20%">
<p class="western">Janice</p>
</td>
<td width="20%"></td>
<td width="20%">
<p class="western">Yvonne</p>
</td>
<td width="20%"></td>
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<td width="20%"></td>
<td width="20%">
<p class="western">Susan O.</p>
</td>
<td width="20%">
<p class="western">Carol</p>
</td>
<td width="20%"> Meryl</td>
<td width="20%">
<p class="western">Kathy</p>
</td>
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<td width="20%">
<p class="western">Sandra</p>
</td>
<td width="20%">
<p class="western">Cary</p>
</td>
<td width="20%"></td>
<td width="20%"> Sue F.</td>
<td width="20%">
<p class="western">Maggie</p>
</td>
</tr>
<tr valign="top">
<td width="20%">
<p class="western">Marie-France</p>
</td>
<td width="20%"></td>
<td width="20%"> Meryl?</td>
<td width="20%"> Susan R.</td>
<td width="20%"> Meryl?</td>
</tr>
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<td width="20%"></td>
<td width="20%">
<p class="western">Pauline</p>
</td>
<td width="20%">
<p class="western">Rosy</p>
</td>
<td width="20%"></td>
<td width="20%">
<p class="western">Pat</p>
</td>
</tr>
<tr valign="top">
<td width="20%">
<p class="western">Liz S.</p>
</td>
<td width="20%"></td>
<td width="20%">
<p class="western"></p>
</td>
<td width="20%"></td>
<td width="20%"></td>
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<tr valign="top">
<td width="20%"> Elaine</td>
<td width="20%"></td>
<td width="20%">
<p class="western">Sharon</p>
</td>
<td width="20%"></td>
<td width="20%"></td>
</tr>
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<td width="20%"></td>
<td width="20%"></td>
<td width="20%">
<p class="western">Rosy</p>
</td>
<td width="20%"></td>
<td width="20%"></td>
</tr>
<tr valign="top">
<td width="20%"></td>
<td width="20%"></td>
<td width="20%"></td>
<td width="20%"></td>
<td width="20%"></td>
</tr>
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<td width="20%"></td>
<td width="20%"></td>
<td width="20%">
<p class="western">Julie</p>
</td>
<td width="20%"></td>
<td width="20%"></td>
</tr>
</tbody>
</table>